Pro-Form 990S User manual

Brand: Pro-Form

Model: 990S

Category: Fitness, gymnastics & weight training

Type: User manual

This manual is also suitable for

GEBRUIKERSHANDLEIDING

WAARSCHUWING:

Lees alle voorzorgsmaatregelen

en instructies in deze handleiding

zorgvuldig voor gebruik door.

Bewaar deze handleiding voor

toekomstige referentie.

Modelnr. PFEX71060

Serienr _

Schrijf het serie nummer van het appa-

raat hierboven voor toekomstige refe-

rentie.

Sticker met Serie Nummer

16*

EXPLODED DRAWING—Model No. PFEX71060 R0797A

INHOUD

BELANGRIJKE VOORZORGSMAATREGELEN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

VOORDAT U BEGINT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

ONDERDELEN IDENTIFICATIE KAART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

MONTAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HET IN GEBRUIK NEMEN VAN DE PROFORM 770S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

CONDITIE RICHTLIJNEN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

ONDERHOUD EN OPSLAG . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

AANMERKINGEN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

ONDERDELEN LIJST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

GEDETAILLEERDE TEKENING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

PART LIST—Model No. PFEX71060 R0797A

Key

No. Qty. Description

1 1 Frame

2 1 Seat Frame

3 1 Idler Bracket

4 1 Idler Wheel

5 1 Right Handlebar

6 1 Left Handlebar

7 1 Resistance Knob

8 1 Resistance Dial Assembly

9 1 Belt

10 2 Handlebar Housing

11 1 Star Washer

12 2 Friction Pad

13 1 Long Carriage Bolt

14 1 Crank

15 1 Pulley

16* 1 Crank Bearing Assembly

17 1 M8 Nut

18 2 Washer

19 1 Axle Bushing

20 2 Star Washer

21 2 Seat Frame Endcap

22 1 Flywheel

23 2 M10 Flat Washer

24 1 Left Side Shield

25 1 Right Side Shield

26 9 M4 x 8mm Screw

27 5 Tree Fastener

28 1 Flywheel Axle

29 1 Console

30 1 Left Pedal Strap

31 1 Right Pedal Strap

32 1 Idler Pivot Bolt

33 2 Wheel Hub

Key

No. Qty. Description

34 2 Wheel

35 2 Wheel Bushing

36 1 Lock Knob

37 3 3/8” Nylon Locknut

38 4 M8 Nylon Locknut

39 1 Extension Spring

40 1 M5 Screw

41 2 Grip

42 2 Stabilizer Endcap

43 4 Handlebar Endcap

44 1 Seat Frame Bushing

45 1 Frame Bushing

46 2 Seat Spacer

47 1 Right Pedal w/Strap

48 1 Left Pedal w/Strap

49 1 Idler Spring

50 1 Reed Switch Wire

51 1 Push Nut

52 2 M8 x 60mm Bolt

53 1 Seat

54 1 Backrest

55 4 Seat Screw

56 4 1/4” x 5/8” Screw

57 2 Wheel Screw

58 1 Seat Bracket

59 2 Seat Bracket Bolt

60 4 1/4” Flat Washer

61 1 Magnet Bracket

62 4 1/4” x 9/16” Screw

63 1 Backrest Cover

64 1 Flywheel Spacer

# 1 Tool Set

# 1 User’s Manual

Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover

of this manual for information about ordering replacement parts.

BELANGRIJKE VOORZORGSMAATREGELEN

Om het risico van verwonding bij personen te voorkomen, dient U de volgende voorzorgsmaatrege-

len en informatie voor gebruik van de PROFORM 770S door te lezen.

1. Read all instructions in this manual before

using the 990S.

2. It is the responsibility of the owner to ens-

ure that all users of the 990S are

adequately informed of all precautions.

3. Use the 990S indoors, on a level surface.

Keep the 990S away from moisture and

dust. Place a mat under the 990S to protect

the floor or carpet.

4. Inspect and tighten all parts regularly.

Replace any worn parts immediately.

5. Keep children under age 12 and pets away

from the 990S at all times.

6. The 990S should not be used by persons

weighing more than 250 pounds.

7. Wear appropriate clothing when exercising;

do not wear loose clothing that could beco-

me caught on the 990S.

8. Always wear athletic shoes when using the

990S.

9. Always keep your back straight when using

the 990S. Do not arch your back.

10. If you feel pain or dizziness at any time

while exercising, stop immediately and

begin cooling down.

11. Use the 990S only as described in this

manual.

12. The 990S is intended for in-home use only.

Do not use the 990S in a commercial, rental,

or institutional setting.

WARNING: Before beginning this or any exercise program, consult your physician. This is espe-

cially important for persons over the age of 35 or persons with pre-existing health problems. Read

all instructions before using. ICON assumes no responsibility for personal injury or property dama-

ge sustained by or through the use of this product.

The decal shown at the right

has been placed on the 990S. If

the decal is missing, or if it is

not legible, please call our plea-

se call our Customer Service

Department at 0345-089009 to

order a free replacement decal.

Apply the decal in the location

shown.

Do not allow children on or

around machine.

Keep hands and feet away

from moving parts and contact

points.

Read owner's manual and

follow instructions.

134

BEFORE YOU BEGIN

Thank you for selecting the innovative PROFORM

990S. The 990S offers a unique form of low-impact

exercise that works both the upper body and the

lower body for greater cardiovascular benefits and

increased muscle toning. The 990S features adjusta-

ble resistance to let you tailor your exercise

to the level that’s perfect for you. And when you’re

not exercising, the 990S can be folded for compact

storage.

For your benefit, read this manual carefully before

you use the PROFORM

990S. If you have additional

questions, please call our Customer Service

Department at 0345-089009. To help us assist you,

please note the product model number and serial

number before calling. The model number of the tre-

admill is PFEX71060. The serial number can be found

on a decal attached to the 990S (see the front cover

of this manual for the location of the decal).

Before reading further, please look at the drawing

below and familiarise yourself with the parts that are

labelled.

Handlebar

Resistance Knob

Pedalling Resistance Dial

FRONT

RIGHT SIDE

Seat

Seat Frame

Pedal

Pedal Strap

Lock Knob

Console

Wheels

NOTES

512

ASSEMBLY

Place all parts of the PROFORM

990S in a cleared area and remove the packing materials. Do not dispose of

the packing materials until assembly is completed.

Assembly requires the included tools and your own adjustable spanner .

1. Refer to the inset drawing. Loosen the Lock Knob (36)

on the right side of the Frame (1).

Slide the Seat Frame (2) out until it stops. Retighten

the Lock Knob (36).

2. Attach the Seat Bracket (58) to the Seat Frame (2)

with the two Seat Bracket Bolts (59) and 3/8” Nylon

Locknuts (37).

3. Set the two Seat Spacers (46) on the Seat Frame (2).

Attach the Seat (53) and the Seat Spacers to the Seat

Frame with the four Seat Screws (55).

Inspect and tighten all parts of the PROFORM

990S

regularly. The 990S can be cleaned with a soft, damp

cloth. To prevent damage to the console, keep liquids

away from the console and keep the

console out of direct sunlight.

BATTERY REPLACEMENT

If the console does not function properly, the batteries

should be replaced. To replace the batteries, refer to

assembly step 6 on page 6.

HANDLEBAR LUBRICATION

If a squeak is heard when the handlebars are moved,

a small amount of grease should be applied.

Turn the Resistance Knob (7) counterclockwise until

you can remove it. Remove the Star Washer (11).

Using pliers, grip the head of the Long Carriage Bolt

(13) and remove it. Apply a thin film of grease to both

sides of the Handlebar Housings (10). Reattach all

parts, making sure that they are in the positions

shown.

CRANK ADJUSTMENT

If the arms of the Crank (14) become loose, they

should be tightened in order to prevent excessive

wear. Loosen the crank nut on the left arm of the

Crank. Place the end of a standard screwdriver in one

of the slots in the slotted crank nut. Lightly tap the

screwdriver with a hammer to turn the slotted crank

nut counterclockwise until the arms are no longer

loose. Do not overtighten the slotted crank nut.

When the slotted crank nut is properly tightened, tigh-

ten the crank nut.

HOW TO STORE THE PROFORM

990S

When the PROFORM

990S is not in use, it can be

folded for compact storage. Refer to the drawing

below. Loosen the Lock Knob (36) on the right side of

the frame. Slide the Handlebar Frame (2) into the

Frame (1) as far as it will go. Tighten the Lock Knob.

Store the PROFORM

990S indoors, away from

moisture and dust.

MAINTENANCE AND STORAGE

Crank Nut

Slotted Crank Nut

Lubricate

116

4. Identify the Left Pedal (48) (there is an “L” on the

Left Pedal for identification). Using an adjustable

wrench, tighten the Left Pedal counterclockwise into

the left arm of the Crank (14). Tighten the Right

Pedal (not shown) clockwise into the right arm of the

Crank.

Adjust the Pedal Strap (30) on the Left Pedal (48) to

the desired position. Press the Pedal Strap onto the

adjustment tab on the Left Pedal. Adjust the Pedal

Strap on the Right Pedal (not shown) in the same

manner.

5. Remove the four stickers from the brackets on the

left and right sides of the Seat Frame (2).

Hold the Left Handlebar (6) inside the left bracket.

Insert the Long Carriage Bolt (13) through the

bracket and the Left Handlebar. Hold the Right

Handlebar (5) inside the right bracket. Insert the

Long Carriage Bolt through the bracket and the

Right Handlebar. Make sure that the Handlebars

are on the correct sides—the ends should bend

outward slightly. Slide the Star Washer (11) onto

the Long Carriage Bolt and tighten the Resistance

Knob (7) onto the Long Carriage Bolt. Make sure

that the head of the Long Carriage Bolt is resting

in the square hole in the left bracket.

Note: To attach the Resistance Knob (7) on the left

side, reverse the positions of the Long Carriage Bolt

(13), Star Washer (11), and Resistance Knob.

6. If there is a rubber band around the Console (29),

remove it.

The Console (29) requires two “AA” batteries (not

included)—alkaline batteries are recommended.

Open the battery cover on the back of the Console.

Press two batteries into the battery clip. Make sure

that the negative (–) ends of the batteries are

touching the springs. Place the battery clip in the

Console and close the battery cover.

Adjustment Tab

Bracket

Make sure that all parts are properly tightened before you use the PROFORM

990S.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the

drawings below. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward

from your hips. Allow your back and shoulders to relax as you

reach down toward your toes as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Hamstrings,

back of knees, and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot

toward you and rest it against the inner thigh of your extended

leg. Reach toward your toes as far as possible. Hold for 15

counts, then relax. Repeat 3 times for each leg. Stretches:

Hamstrings, lower back, and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place

your hands against a wall. Keep your back leg straight and

your back foot flat on the floor. Bend your front leg, lean for-

ward and move your hips toward the wall. Hold for 15 counts,

then relax. Repeat 3 times for each leg. To cause further stret-

ching of the achilles tendons, bend your back leg as well.

Stretches: Calves, achilles tendons, and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and

grasp one foot with your other hand. Bring your heel as close

to your buttocks as possible. Hold for 15 counts, then relax.

Repeat 3 times for each leg. Stretches: Quadriceps and hip

muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees out-

ward. Pull your feet toward your groin area as far as possible.

Hold for 15 counts, then relax. Repeat 3 times. Stretches:

Quadriceps and hip muscles.

Training zone exercise, consisting of 20 to 30

minutes of exercise with your heart rate in your

training zone.

A cool-down, with 5 to 10 minutes of stretching.

Thorough stretching helps to prevent problems caused

when you stop exercising suddenly. Stretching for

increased flexibility is also most effective after exerci-

sing. A proper cool-down should leave you feeling

relaxed and comfortably tired.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three wor-

kouts each week, with at least one day of rest

between workouts. After a few months of regular

exercise, you may complete up to five workouts each

week, if desired.

Remember, the key to success is make exercise a

regular and enjoyable part of your everyday life.

Battery Clip

Battery

Cover

710

HOW TO USE THE PROFORM

990S

HOW TO ADJUST THE POSITION OF THE SEAT

FRAME

The Seat Frame (2) can be adjusted to the position

that is the most comfortable for you. To adjust the

Seat Frame, first loosen the Lock Knob (36) on the

right side of the frame. Slide the Seat Frame forward

or backward to the desired position. Retighten the

Lock Knob.

HOW TO ADJUST THE PEDAL STRAPS

To adjust each Pedal Strap (31), first pull the end of

the Pedal Strap off the adjustment tab on the Pedal

(47). Align a different hole in the Pedal Strap with the

adjustment tab. Press the Pedal Strap onto the

adjustment tab.

HOW TO ADJUST THE PEDALLING RESISTANCE

The Pedalling

resistance can

be adjusted

with the

Resistance Dial

(8) located in

front of the

console. To

increase the

resistance, turn

the Resistance

Dial clockwise; to decrease the resistance, turn the

Resistance Dial counterclockwise.

HOW TO USE THE HANDLEBARS

For lower-body exercise only, hold the Handlebars

(5, 6) in a stationary position as you pedal.

For a full-body workout, move the Handlebars (5, 6)

up and down as you pedal. Be sure to keep your back

straight and your knees bent slightly. To vary the

intensity of your upper body exercise, the resistance

of the Handlebars can be adjusted. The resistance is

controlled with the Resistance Knob (7). To increase

the resistance, turn the Resistance Knob clockwise; to

decrease the resistance, turn the Resistance Knob

counterclockwise.

Adjustment

Tab

CONDITIONING GUIDELINES

The following general guidelines will help you to plan

your exercise program. Remember that proper nutri-

tion and adequate rest are essential for successful

results.

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your

cardiovascular system, the key to achieving the desi-

red results is to exercise with the proper intensity. The

proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat bur-

ning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age

near the top of the chart (ages are rounded off to the

nearest ten years). Next, look below your age and

find the three numbers in boxes. The three numbers

are your “training zone.” The lowest number is the

recommended heart rate for fat burning; the middle

number is the recommended heart rate for maximum

fat burning; the highest number is the recommended

heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a rela-

tively low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for

energy. Only after the first few minutes of exercise

does your body begin to use stored fat calories for

energy. If your goal is to burn fat, adjust the intensity

of your exercise until your heart rate is near the

lowest number in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your

exercise until your heart rate is near the middle

number in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular

system, your exercise must be “aerobic.” Aerobic

exercise is activity that requires large amounts of

oxygen for prolonged periods of time. This increases

the demand on the heart to pump blood to the

muscles, and on the lungs to oxygenate the blood.

For aerobic exercise, adjust the intensity of your

exercise until your heart rate is near the highest

number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least

four minutes. Then, stop exercising and place two

fingers on your

wrist as

shown. Take a

six-second

heartbeat

count, and

multiply the

result by 10 to

find your heart

rate. For exa-

mple,

if your six-

second heart-

beat count is 14, your heart rate is 140 beats per

minute. (A six-second count is used because your

heart rate will drop rapidly when you stop exercising.)

Adjust the intensity of your exercise until your heart

rate is at the desired level. You can adjust the inten-

sity of your exercise by changing your Pedalling pace,

adjusting the Pedalling resistance, or moving the

handlebars as you pedal.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stret-

ching and light exercise. A proper warm-up increases

your body temperature, heart rate, and circulation in

preparation for strenuous exercise. (See

SUGGESTED STRETCHES on page 11.)

WARNING: Before beginning this or any exer-

cise program, consult your physician. This is

especially important for persons over the age

of 35 or persons with pre-existing health pro-

blems.

DIAGRAM OF THE CONSOLE

DESCRIPTION OF THE CONSOLE

The innovative console offers a manual mode and

three pacer programs. The pacer programs are

designed to help you achieve specific exercise goals

by pacing your exercise. The programs include a

stamina-building Interval program, an Aerobic

program, and a special Fat Burn program. Whether

you select the manual mode or one of the three pacer

programs, the console’s six monitor modes will

provide continuous exercise feedback during your

workouts.

DESCRIPTION OF THE MONITOR MODES

• Speed—This mode shows your Pedalling pace, in

miles per hour.

• Time—If you select the manual mode, this mode

will count up the length of time you have exercised.

If you select one of the three pacer programs, this

mode will count down the time remaining in the

program. Note: If you stop exercising, the time

mode will pause after a few seconds.

• Distance—This mode shows the total distance you

have pedalled, up to 99.99 miles. The display will

then reset to zero and continue counting.

• Fat calories (FAT CALS)—This mode shows the

approximate number of fat calories you have bur-

ned. (See FAT BURNING on page 10 for an expla-

nation of fat calories.)

• Calories (CALS)—This mode shows the approxima-

te number of calories you have burned. (This num-

ber includes both fat calories and carbohydrate

calories. See FAT BURNING on page 10.)

• Scan—This mode displays the calories, fat calories,

speed, time, and distance modes, for 5 seconds

each, in a repeating cycle.

HOW THE PACER PROGRAMS OPERATE

When you use a

pacer program,

two columns of

bars will appear in

the display. The

left column will

show a target

pace; the right

column will show

your actual

Pedalling pace.

The target pace will change periodically during the

program; as the target pace changes, simply adjust

your Pedalling pace to keep both columns at the same

height. Important: The target pace is a goal pace.

Your actual pace may be slower than the target

pace, especially during the first few months of

your exercise program. Be sure to exercise at a

pace that is comfortable for you.

The graphs at the bottom of the console show how the

target pace will change during the programs. Look at

the graphs for a moment (see the drawing at the left).

Each graph is divided into ten columns, with six bars in

each column. The columns represent two-minute time

periods, and the red bars show what the target pace

will be. In the first column of the Interval graph, for exa-

mple, there is one red bar. This shows that during the

first two minutes of the Interval program, the target

pace will be about 5 miles per hour (see the scale at

the left end of the graph). In the second column there

are five red bars. This shows that during the second

two-minute time period, the target pace will be about

25 miles per hour. Note: Because there are ten two-

minute periods, each program will last for twenty

minutes.

Target Pace

Actual Pace

STEP-BY-STEP CONSOLE OPERATION

Before the console can be operated, two “AA” bat-

teries must be installed. (See assembly step 6 on

page 6 for installation instructions.) Follow the steps

below to operate the console.

Turn on the power

To turn on the

power, press

the on/reset

button or

simply begin

Pedalling.

When the

power is turned on, the entire display will appear

for two seconds. The console will then be ready

for use. Note: If batteries were just installed, the

power will already be on.

Select one of the three pacer programs or the

manual mode

To select one of

the pacer

programs, repe-

atedly press the

program button.

The program

indicator will

show which

program you

have selected.

To select the

manual mode,

press the program button until the program indica-

tor disappears. The programs will be selected in

the following order: program 1 (Interval), program

2 (Aerobic), program 3 (Fat Burn), manual mode.

Begin your workout

If you selected

the manual

mode, go to

step 4. If you

selected one of

the pacer

programs, two

columns of bars

will appear in

the display. The

left column will

show one bar,

showing that the target pace is about 5 miles per

hour. The right column will show your actual pace.

Adjust your Pedalling pace until only one bar

appears in the right column. As the program

progresses, the target pace will change periodi-

cally; as the target pace changes, adjust your

Pedalling pace to keep both columns at the same

height. Important: The target pace is a goal

pace. Your actual pace may be slower than the

target pace, especially during the first few

months of your exercise program. Be sure to

exercise at a pace that is comfortable for you.

Follow your progress with the monitor modes

To select the

scan mode,

repeatedly

press the mode

button until a

mode indicator

appears under

the word “scan.”

A flashing mode

indicator will

show which

mode is

currently dis-

played.

To select the speed, time, distance, fat calories,

or calories mode for continuous display, repe-

atedly press the mode button until the desired

mode indicator appears. (Make sure that the scan

mode is not selected.)

If desired, the display can be reset by pressing

the on/reset button.

Turn off the power

To turn off the power, simply wait for about

four minutes. If the pedals are not turned and

the console buttons are not pressed for four

minutes, the power will turn off automatically.

Program Indicator

Mode Indicators

Actual Pace

Target Pace

Pro-Form 990S User manual

Brand: Pro-Form

Model: 990S

Category: Fitness, gymnastics & weight training

Type: User manual

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Pro-Form 990S User manual

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